Got a minute?

That’s all I need to share my first of many video-based 1-minute fatloss tips.

Go here for the first of many….

click—–>  How To Eat Your Favorite Foods And Drop Bodyfat

My new design is something to see too.

I have my weekly live 1-minute video, tons of new features… even a “diet quiz” if you care to test your fatloss knowledge.

Plus my main presentation: “1 Tip To A Flat Belly!”

Just don’t laugh at my ballcap/unshaven look in the video… I wanted this to be super-casual, but I may have taken it a bit too far… ; )

Oh… speaking of a flat belly… I’d like to give you yet another reason to eat and workout the way I suggest in “Every Other Day Diet” and “7 Minute Body”…

I had to go to the hospital last week. No worries… I’m fine… just a bit of a scare. Definitely enough to wake you up from walking through life like it will never end! But fortunately for me, only a scare.

Anyway, the doctors in the hospital were amazed when they looked at my heart and lungs (they had to make sure I did not have any infection… and I didn’t.)

“Most 46-year-olds do not have these around their heart,” the doctor said as he showed me the pictures they took. You could see all these vessels around the heart and branching off the main arteries.

“Peripheral vessels… they were formed by your exercise program. Well-done! These help keep your heart strong and healthy.”

Every doc that listened to my heart said, “Wow… strong heart!”

Indeed… resistance training makes it so.

Before I left, after the scare went away, I asked the doctor his opinion on my dietary plan. “Well, obviously you are very lean and in fantastic shape for a man of any age.”

Thanks doc, but I wasn’t fishing for a compliment!  Since this was a heart doctor I was curious as to his thoughts.

“If you had heart disease, or if you want to prevent it, this is the exact dietary plan I would recommend.”

While I expected to hear this, it was still music to my ears.

So, my higher-than-normal dietary fat and protein, lower-carb, and relatively frequent “fun food” dietplan is “ideal” to combat heart disease according to the good doc. And according to my family doctor.

Nice to know.

Read more about my plan here…

click—–>  How To Eat Your Favorite Foods And Drop Bodyfat

Remember:  A good dietplan and exercise is not always sufficient to keep you disease-freee… but I love what the doctor told me.  “People who exercise and eat like you LIVE through it and recover much faster.”

Fortunately I didn’t have a nasty virus to recover from… but if I did, I know my condition would have helped me do just that.

Post from: 6 Pack Formula

There are other options for men such as Pilates and yoga. As well as, men can use exercise equipment like an elliptical machine to lose weight. In short, losing weight requires setting a goal and making healthy choices.

Men are at risk for heart disease, prostate cancer and diabetes. Also, the risks will increase with age. In addition, a good exercise routine starts with eating breakfast every day.

Eating breakfast will help with increasing metabolism. The best way for a man to lose weight is through a healthy diet, cardio and strength training.  Most guys tend to spend more time lifting weights but more time should be spent on doing cardio. It is important to build an exercise routine. This will help to boost the metabolism and help the body become fit.

Men’s fitness isn’t just about bodybuilding and some of the exercising from body building can be used with regular exercising. In addition, it is important to use a variety of exercise when improving men’s fitness.

For example, you can workout with weights around two days a week and run on the treadmill for three days a week. Also, resting the muscles is important after doing any type of working out.

Most people who are into body building don’t really enjoy working out their legs with weight. An alternative is using the treadmill for exercising the legs.

Most men want to build muscle and can spend too much time on weight lifting for muscle building. It is important to include some type of cardio with lifting weights. Most people are able to burn 150 to 200 calories with cardio exercising.

The amount of calories burn will depend on the intensity of the exercise, a person’s weight and the amount of time spent doing the exercise. As well as, most people are able to do cardio workouts without worrying about straining the muscles or getting an injury.

It is important for men to find other ways to exercise besides body building. In addition, men have a number of exercise options such as playing sports, running and using an exercise machine.

Men’s fitness is important because of the need to lose weight and to prevent becoming sick from obesity. Furthermore, men’s fitness isn’t just about bodybuilding and involves making a healthy lifestyle change to become fit.

Post from: 6 Pack Formula

Believe it or not you can get lean by eating fast food.

I know, it sounds crazy… but in a few weeks I’m going to prove it to the world with the release of my newest mini e-book “Fast Food Fitness: How I Dropped 40lbs Eating Fast Food Every Day.”

Do you think I’m joking?  I’m not.

Of course there’s a WAY to eat fast food and drop the pounds. You can’t just eat like everyone else does. That’s common sense.

And believe me, there are more healthy ways to drop the pounds than eating fast food… for sure.

But the way I figure it: Would you rather be healthIER and lean or UNhealthy and overfat?

Silly question… so consider “Fast Food Fitness” a path to the lesser of two evils… and one that actually got me to 10% bodyfat (that’s pretty lean!) a few years ago.

Here’s how it started:

I simply hate to cook!  I have since solved that problem… I hired a part-time chef (it’s cheaper than it sounds)… but until two years ago I was eating out every single meal… I mean EVERY MEAL.

Most of the time… not all of the time, but most of the time… these meals were fast food joints like burger joints and even fried chicken places.

But I had to keep my physique, so … what to do?

Well… you’ll have to wait. At least a few weeks.

If you want the book for half-price, you have to own a copy of “Every Other Day Dietplan”… everyone who owns a copy before “Fast Food Fitness” hits the Internet will get half-off.

So go here if you don’t have EODD yet …

click—–>  My Favorite Foods Fatloss-Plan

Here’s 3 of my top 25 fast-food diet-tips… just these 3 will take you 1/3 of the way there…

First, use my Half-n-Half Principle. Order whatever you are going to order and then have the person behind the counter cut the order exactly in HALF.

Half to go… half to eat there.

Eat half now…. then the other half 3-4 hours later. Believe it or not you will store less bodyfat and even increase your metabolism eating like this.

Simple trick… give it a shot.

Second, ditch all the starch. That means buns, bread and anything made of flour. BUT here’s the “still tastes good” trick I use. I keep ONE of the pieces of bread from, say, my hamburger. Then I “pick” at it while I enjoy the meat and either a small diet soda or tea. Eat no more than 5 “picks” at the bread… about half a slice. You still get the exact taste of a burger with none of the stuff that makes most people over-fat.

Third, for you chicken lovers, split your order between fried and baked chicken. KFC has excellent baked chicken… try it. Then strip most of the skin off the fried chicken. Not all… most.

You still get the taste, but with far fewer bad food-stuffs and calories…. make sense?

Enjoy the tips… but remember, the healthiest (and tastiest) way to eat is still my Every Other Day Dietplan, which works in your favorite foods each week….

click—–>  My Favorite Foods Fatloss-Plan

Post from: 6 Pack Formula

We’re not talking mega muscles, but a tight, toned belly are with a rippling of lightly sculpted muscle.

Getting six-pack abs has become one of the popular choices to keep the body fit and healthy among women. This is because it does not only guarantee a fast way of improving muscle but also the body’s endurance and strength as well.

Strength training as the key to six-pack ab

Women who are looking forward to having six-pack abs must undergo strength training so she can endure all the physical requirements of her goal. To start with, it is ideal to do strength training exercises at least 3 times a week for at least 20 minutes or so to prepare the muscles for more rigorous physical movements.

Aside from preparing your body’s muscle for more extreme physical exercises, strength training can also give a woman firm muscles for a great looking physique in the future.

Studies show that strength training is very important for women who are gearing towards having six-pack abs because it can increase the endurance and strength of the developed muscles that can allow women perform tasks daily with lesser exertion and effort.

This can also improve the working capacity of the muscles buts also aid the body’s coordination, balance, and blood circulation as well as the strength of the joint, ligaments, and bones.

Experts say that to be able to develop muscle and achieve six-pack abs through strength training, women should always make it a practice to stretch before she starts and after she has performed some weight exercises to prepare the joints for the pending motion during the weight lifting.

Stretching is very important for beginners because it can reduce soreness after the exercises and can help prevent cramped muscles while increasing the range of your motion.

Women who are doing workouts to get six-pack abs can do common stretching exercises such as warm-ups that include flexibility and stretching exercises to keep the muscles supple, increase the joints’ range of motion, heart rate and body temperature, and blood flow to muscles, enhance flexibility, and improve coordination.

Cool-downs are also important to return the heart rate as well as the blood pressure to resting mode gradually. Since they are composed of slow walking and stretching, it can relax the sore muscles during and after the exercise.

After stretching, the strength-training exercises can help women who are into the trend of getting six-pack abs:

- side shoulder raise which focuses more on arms, thighs, elbows, and palms to give more strength to the shoulder;

- front shoulder raise which highlights the arms using thighs and palms during weight lifting repetitions;

- upright row which is good for the shoulders, neck, and upper back because it strengthens a woman’s upper back to endure more activities;

- biceps curl which is good for strengthening the biceps or the front arm by curling it upward using repetitive motions up to the shoulders; and the

- one-arm dumbbell triceps curl which is the most ideal strength training for women who are looking forward to perfect six-pack abs because the effort exerted here benefits almost all parts of the body.

Don’t forget …all the exercises in the world won’t do much for you if you pack in the junk food every day. Over eating and taking in too many calories will cause you to create a layer of fat which will cover you nicely sculpted abs.

You want to eat the best, most natural food possible so that each calorie that you take in goes to making your body a healthier, sexier and longer lasting body possible.

Post from: 6 Pack Formula

The biggest mistake most people make when they start a fitness-training program is let their enthusiasm get the better of them and over do their exercises in an attempt to reach their goals as soon as possible.

This can be a fast track to disaster where muscles that might not have been used much in years are subject to intensive workouts.

Or alternatively, we decide that we need to reduce weight and eliminate fat and want results like yesterday.

It is also common for people to have a goal that might be completely out of reach for any number of reasons.
While we might like to have the body of a professional bodybuilder, there are factors that might make this impossible like the genetics that we have been born with.
There is also the time involved to get to that level of condition and the supplements and other foods that need to be consumed to reach those goals.

It is better to set goals that are achievable in the short term and change the ‘goal posts’ once you have started down the road to fitness and managed to see some results.

It is also vitally important to listen to the advice of the experts and let them help you plan your fitness program.

They might be telling you something that you might not want to hear about your goals and expectation, but initially you will need to rely on their advice and experience until you have sufficient knowledge of your own to work with.

Staying focused is one of the biggest problems that is found where people don’t reach their goals.

While it might be good fun to go to the gym for socializing, you can’t expect to build a powerful body by leaning on the machines and talking to the other people in the gym.

Focusing on one fitness program at a time will produce better results too, rather than changing from one program to another before either gets a chance to make an impact.

Post from: 6 Pack Formula

Over the last year or so there has been much talk about whether or not doing cardio exercises like walking and running and standard interval training actually effective for weight loss – fat loss.

Here is a transcript of an interview of Alwyn Cosgrove talking about this same subject.
I know that you will enjoy it and learn much from it.

Mike: Thanks for taking the time to do this interview. First so we all have some perspective, how long have you been a trainer?

: I started training people in 1989. Actually 1987 if you count teaching martial arts classes. In 1995 (after college) I went full time. Since day one I’ve been very particular about what I do. I track and tweak everything. When we opened Results Fitness in 2000, we really started to gather a lot of data. We currently have 250 members and we track all their workouts and body comp changes week in and week out.

Mike: So it is like you run your own fat loss studies at your gym?
Alwyn: Exactly. We had read all the studies showing interval training to be superior for fat loss than steady state training. This confirmed what we were seeing with our clients. But I am a big belier in that there is no physiological limit to the amount of weight a person can lose in a week, month, or year so I kept tweaking and tracking the results.

Mike: What has been one of your biggest breakthroughs lately?
Alwyn: One day it hit me — cardiovascular programming is an ass-backwards concept.
I don’t know when I first thought this – but it was confirmed to me when viewing Lance Armstrong’s performance in the New York Marathon.
I’d been taught through my college education and countless training certifications and seminars that cardio vascular exercise was necessary to improve the cardio vascular system and subsequently aerobic performance.
But there seemed an inherent flaw in that argument….
Why didn’t Lance Armstrong – with perhaps one of the highest recorded VO2 max levels in history – win the New York Marathon? Or beat people with lesser aerobic levels than himself?
The greatest endurance cyclist (and possibly endurance athlete) of all time – the seven time Tour De France winner – finished 868th and described the event as the “hardest physical thing” he had ever done.
Runner’s World Magazine actually examined Lance’s physiology (and VO2 max which was tested at 83) and compared them to the numbers of Paul Tergat (the World Record holder and defending NYC Marathon Champion at the time).
They concluded:
“This figure wouldn’t mean much if it weren’t for the pioneering research of famed running coach Jack Daniels, Ph.D., who first published his Oxygen Power tables in 1979– According to Daniels, who’s rarely off by more than a smidgen or two, a max VO2 of 83 is roughly equivalent to a 2:06 marathon”
Based on his other physical qualities the magazine suggested that Lance was capable of running 2:01:11.
The world record at the time was 2:04:55
Lance ran 2:59:36 (and don’t misinterpret me – that’s still a great time). But it’s clear that the physiology didn’t transfer the way event he running community expected.
The flaw in this thinking was looking solely at aerobic capacity — VO2 max – the “engine” as it were. And it’s fair to say that Lance had a “Formula One” engine.
But he didn’t have the structural development for running. Lance was a cyclist – his body had adapted to the demands of cycling. But NOT to the specific demands of running (in fact Lance had only ran 16 miles at once EVER prior to running the marathon). Lance had developed strength, postural endurance and flexibility in the correct “cycling muscles” – but it didn’t transfer to running the way his VO2 max did.

From this example we know that cardio training doesn’t transfer well from one activity to another – and it only ‘kicks’ in because of muscular demand – why don’t we program muscular activity first – in order to create a cardiovascular response. Makes total sense.

So how does this relate to fat loss? We have found that our most successful fat loss programs center around stimulating the muscles to burn more calories not ramping up and down the cardiovascular system. What matters is total calories burn and how much you can increase the person’s metabolism. It is a total shift in thinking.

Mike: Wow. So it is this the death of intervals and cardio? How to you put this into action with clients?
Alwyn: What we have found is so great about this approach is that you burn more calories, lose more weight, while putting a lot less stress on your joints.
Here’s how I like to think about it. Let’s look at traditional interval training which uses running.
Depending on stride length – walking a mile takes about 2000 repetitions and running takes 1000-1500 and will burn on average 100 calories or so.
So if we use an interval training model of running and walking – we’re looking at around 1500 reps to burn 100 calories.
If we take traditional models of caloric burn – this means we’d need to do 35 miles to lose one pound of fat from our interval training efforts discounting the metabolic afterburn for now).
So we have a problem. It’s a very poor “rate of return” on our “rep investment”.
Additionally – running applies a vertical force of 2x bodyweight on the joints of the lower body.
So now we have a dilemma.
Let’s choose a 180lb deconditioned overweight client.
1500 reps x 360lbs = 540,000lbs of force to burn 100 calories. (The 360lbs is 2x 180lbs)
That’s a lot of stress on the joints. Now no one was getting injured, but it seemed like there had to be a better way.
So — we started to think of how we could use different interval training methods other than running to get the same metabolic effect without stressing the joints so much.
We used the airdyne bike, other bikes in order to create a training effect with less load. But whenever you take the bodyweight out of the equation in cardio – you have to work harder to burn the same calories. So this usually needs more reps. So that didn’t seem like a much better idea.
At this point we started using metabolic training with weight training implements/kettlebells and bodyweight in the same interval format.
So a circuit of five exercises, performed three times round (15 total sets) would actually burn more calories than the same time spent doing traditional cardio. That was a plus.
But we could also do sets of 10-15 reps. So we’re looking at 225 total reps (with a force LESS than your bodyweight) as opposed to 1500+ reps at double bodyweight.
We gave it a try. Clients loved it (which was a plus), and actually started to get better results than we were getting with intervals.
So we get more fat loss, less stress on the body, and happier clients. It is a win-win-win. Currently we don’t program traditional interval training our regular fat loss clients.
So, yeah…it is the death of traditional intervals.
You can get a sample workout using this kind of training program at:
WarpSpeedFatloss.com

Mike: This is great stuff. Thanks for taking the time. I definitely recommend that everyone go to:
WarpSpeedFatLoss.com and pick up the workout to try.

—
Wasn’t that interview an eye opener? It was for me.

Post from: 6 Pack Formula

Today we will look at a few of the popular mistakes that many bodybuilders make and it should help you avoid them.

Almost every bodybuilding dieter has a flaw but the worst is definitely impatience.

There is no instant formula for a successful bodybuilding diet.

It takes time for a bodybuilding diet program to work and a lot of bodybuilding dieters make the mistake of jumping from one diet to another simply because they are too impatient to stay with one program for longer than a week. For example, if you are adapting a low-fat, high carb bodybuilding diet, expect to start losing your fats in approximately 21 days.

Not tracking your calorie-intake. Irregular eating. Haphazard and sporadic eating is something every bodybuilding dieter should avoid. Whether you are adapting a three-meals-a-day bodybuilding diet plan or doing it five times a day, staying consistent is the answer to losing fat leaning up your body mass.

Believing that supplements work  magic. In proper bodybuilding diet, this is called wishful thinking. Remember that supplements can only do so much in a bodybuilding diet.

Now some Bodybuilding Fitness Secrets you can use starting today.

To get the best bodybuilding shape, you need to keep a few bodybuilding fitness pointers in mind.

The first logical step to take for any bodybuilding fitness beginner is goal-setting. A high percentage of bodybuilding fitness programs are successful mainly because its participants are looking to improve themselves.

You can also keep a bodybuilding fitness logbook to record your progress and the goals you have set and achieved during the program. A simple record-keeping can make a whole lot of difference for a bodybuilding success.

Below are a few more bodybuilding fitness tips to get you going:

To ensure success in your bodybuilding fitness plan, make a commitment to yourself and make the effort to change your habits.

Building muscles, loosing fat, reshaping your body, and learning how you respond to diets and supplements takes time. As a matter of fact, the best bodybuilding fitness plans continue on indefinitely.

Change your diet. To get the best results out of your bodybuilding fitness plan, you would have to eat three meals a day. Increase your protein intake for better muscle growth and development. Limit your salt intake.

Sleep. In bodybuilding fitness, you strain your body to the limit and your best weapon to prevent it from breaking under the tension is sleep. Never ever forget your goal in taking up bodybuilding fitness in the first place. Get that ideal muscled body you’ve always wanted.

Post from: 6 Pack Formula

You have determined to find a way to get ripped abs quick and you set out to get rid of belly fat and tone your abs in 2 weeks.

I’m sorry but 2 weeks is not enough time. Yes, you can get ripped ab quick but 14 days is not realistic.

If you truly are looking for a quick solution then start to set realistic goals. Can you recall what a lean midsection feels like, the way your pants gently fall of your hips? If you can’t then you’re not in the right mind frame.

You need to set intentions in your mind. Whatever you’re mind can conceive it can achieve. In order to get ripped abs quick, you must set goals and use visualization in your daily routine.

When you set goals and intentions you are sending out powerful vibrations that tell the brain you expect to look a certain way. You are telling it what you want and how you are going to achieve it. The only way the brain can respond is putting you in the right mind frame to achieve your set goals.

How many of your friends set weight loss goals as a New Years resolution? Probably a few, right? Then after a month or so, those same friends have given up and went back to their Guinness and pub wings. The main reason they didn’t succeed was the limitations they allowed their mind to place on them. They never set the right mind frame.

Lifestyle changes are never easy for people to endure. We become stuck in a routine and feel uncomfortable when we do not have out comfort foods near by. For that reason, it’s essential we train our mind first before we train our body. Tone my abdominals should be your daily mantra.

You should first set your intention in a clear list of goals. Write down on a piece of paper exactly what you want to achieve. Write down I want to get ripped abs quick. Here is how I would accomplish this.

In a paragraph or two, explain exactly what you want to achieve and how you set about to achieve it .Keep the paper near you when you wake and close to when you get ready for bed.

Read it aloud each morning and night. Reading your intention allowed every day will spark off conversations with you’re subconscious. You may even hear it say sometime, “no you’re not” When you hear the little voice in your head telling you you’re not achieving. It’s probably because you are slipping in your eating habits or work out routine. Stick to your goals and never waver, use meditation daily.

Meditation is used by the greatest athletes in the world. All it takes is five or ten minutes a day. When you use meditation and visualize exactly how you expect your body to look. Tone my abdominals will be very easy to achieve and you will get ripped abs quick.

Post from: 6 Pack Formula

Rather than lose weight proportionately, many people would like to get rid of fat in specific parts of their bodies. One such body part that is the focus of many weight loss woes, male and female alike, is the belly (also known less-than-fondly as the ‘gut’).

Exercises such as crunches that build your abdominal muscles will certainly benefit your overall metabolism and thus help you lose weight throughout your body.

They will not, however, focus their fat-melting benefits on your belly any more than your thighs, face, or rear end. Your new muscles will simply be hidden beneath those minimally diminished layers of fat.

Weight loss paraphernalia – rubber belts, body wraps, creams, special clothing – all do little more to melt belly fat than to induce a degree of sweating, yet another false form of weight loss. Water-weight loss is easily regained.

It is a total myth that you can slim up a particular area of your body by working that part of your body out. There’s even a name for this false belief; they call it “spot reducing” and it’s a dead end road. The truth of it is: you cannot tell your body where to lose the fat from.

Everyone’s body processes and distributes fat differently. We each have our own shape and the sad and simple fact of it is that the areas on our bodies where new fat we put on is first inclined to appear are the very last spots for that fat to come off when we lose weight.

If  fat shows up in your belly first, then understand now that it’ll be the last part of your body to lose the weight, meaning that the only way to achieve any weight loss in that area is to put yourself on a total body weight loss and management program.

To lose weight from fat, and maintain your ideal weight, requires a habitual program of realistic and achievable behavior modifications to reshape the way you live your life, those modifications being in the areas of:

•    Diet
o    Graze – eat fewer large meals and more frequent smaller ones
o    Count Calories – eat the right amount of calories per day for your metabolism
o    Read Labels – get the most nutritional value out of the calories you eat
o    Limit Fat – cut down on oils and fatty foods in general and avoid fried foods altogether
•    Activity
o    Work Out – exercise more (and more effectively), including both cardiovascular/aerobic and weight-lifting/resistance training
o    Just Move It – increase your general level of activity

You can lose that unwanted belly fat, but not overnight, and not without a concerted and determined effort on your part. The reward, however, is that in the process of losing that belly fat you’ll be slimming down proportionately along every part of your body.

Post from: 6 Pack Formula

However, if you have seen any of the spring fashion trends for 2010 for both men and women you will notice that shirts are slimmer and closer to the skin and women’s shirts show off their belly. So the “beer belly” college trend won’t last too long.

On the other hand you have many adults who enjoyed their early twenties have decided to lose their beer belly fat and begin a healthier lifestyle. At the conclusion of the article, you should have enough information to replace that keg and start to build six pack abs.

The first step you should take is to replace the unhealthy food in your kitchen. Replace them with healthier foods like fish, flax seed, almonds, egg whites, oatmeal and lean cuts of protein.

Once you eliminate the fat producing foods you crave and replace them with healthier choices, you will only make it easier when the sinful urges kick in. Keep nuts and fruits handy, for those times when you need to snack. If you want to build six pack abs then you need to keep a healthy diet plan.

Lose your beer belly fat by starting up an exercise routine.
Begin lifting weights and replace your fat cells with fat torching lean muscle tissue. The more muscle mass you pack on, the easier it becomes to burn fat. Once you turn your body into a fat burning furnace, your weight loss will explode.

The health and fitness industry wants you to believe you need all kinds of supplements. They create entire magazines just to push their products, I am sure you have seen many and may of subscribed to a few. You do not need supplements, especially fat burning stimulants. They can be harmful to your body in the long run. A proper diet and exercise is all you need to build six pack abs.

Exercise is an essential when you want to lose beer belly fat. If you have been sedentary for a while, you might want to begin walking. Once your body starts to lose the aches and pains from walking you can intensify the exercise with jogging.

Many people are turned off by working out because they feel the only way to achieve fat loss is with strenuous cardio. Nothing could be farther from the truth; you want to incorporate what is called interval cardio training. Interval cardio training helps burn fat quicker by allowing the heart rate to spike and then fall.

A great example is running for a minute and then walking for a minute and a half. It’s easier on beginners and it benefits you more than running at a steady pace.

Picture yourself a year from now, can you see a healthier and thinner you? If you can there should be nothing stopping you from achieving weight loss. It will add years to your life and make you a more energetic you!

Post from: 6 Pack Formula